[vc_row][vc_column][vc_column_text]Iron deficiency anemia is a common deficiency experienced in South Africa, as well as globally. Iron is a mineral needed to make hemoglobin, which is a part of red blood cells that transports oxygen and carbon dioxide in our blood stream.
Iron deficiency occurs when the body doesn’t absorb it’s needed amount of iron. You usually only experience symptoms when the iron deficiency progresses to iron deficiency anemia.
This is a condition where the body’s iron stores are so low that not enough normal red blood cells can be made to carry oxygen efficiently. Populations that are a greatest risk include:
- Women of child bearing age
- Pregnant and breastfeeding women
- Adolescent girls
- Young children
- Athletes
- Vegans
- Vegetarians
Symptoms of this include:
- Fatigue
- Weakness
- Dizziness
- Pale skin and nails
- Headaches
Here are 2 ways to boost your iron intake without using supplements:
- Choose foods that are rich in iron from both animal and plant sources. The first thing that comes to mind when you think of an iron rich food is probably liver. Yes, this is an excellent source, but below are a few other sources from both animal and plant:
Best animal sources:
- Liver
- Kidney
- Beef
- Chicken and turkey – dark meat
- Mollusks: oysters and mussels
Best plant sources:
- Beans – lentils, soybeans, kidney beans
- Dark green leafy veg – spinach, kale, Swiss chard
- Fortified and enriched breakfast cereals
- Whole grains that have been fortified – bread, rice, quinoa, cous cous
- Eat iron rich foods together with food high in vitamin C to boost iron absorption. Animal sources of iron are absorbed twice as better than plant sources. However, there are ways to increase the absorption from plant sources.
- Eat plant sources of iron together with meat, fish or poultry to increase the percentage of iron absorbed
- Eat or drink food rich in vitamin C at the same meal to increase iron absorption from the plant source
Here are a few ways to implement this:
- Choose breakfast cereals that are fortified with iron. Drink a glass of orange juice or add in some berries. This will include vitamin C to help the iron from cereal to be better absorbed.
- For a mid-morning snack choose lean biltong and dried apricots or figs
- At lunch, choose a spinach based salad with dried cranberries over a lettuce salad to boost iron intake.
- For a snack, add dried fruit and nuts to your favorite muffin or cookie recipe. The vitamin C in dried fruit will help increase iron absorption from the flour used.
- For supper, add beans or lentils to stew, soups or casseroles. Use a tomato base with a few pieces of meat, to increase the iron absorbed from the beans.
Remember that the red blood cell has a life span of 120 days, so it may take up to 4 months of intentional eating before your energy levels are back up and your symptoms disappear.
For a more comprehensive, personalized iron-rich meal plan, you can book an appointment here. [/vc_column][/vc_row]